ATHLETIC LEVEL KEY -
(Beginner / Level 1 / Level 2 /Level 3)
BACK SQUAT
1/2 BW
BW
1 1/2 BW
2X BW
FRONT SQUAT
1/2 BW
3/4 BW
BW
1 1/2 BW
DEADLIFT
3/4 BW
1 1/2 BW
2X BW
2 1/2 BW
SHOULDER PRESS
1/4 BW
1/2 BW
3/4 BW
BW
BENCH PRESS
3/4 BW
BW
1 1/4 BW
1 1/2 BW
SQUAT CLEAN
1/2 BW
2/3 BW
BW
1 1/4BW
SNATCH
1/4 BW
1/3 BW
3/4 BW
1 1/8 BW
PUSH JERK
1/2 BW
2/3 BW
BW
1 1/4 BW
OVERHEAD SQUAT
15X m-45 w-35
15x m-75 w-45
15X m-115 w-65
15X m-165 w-95
WEIGHTED PULL-UP
BW
+1/4 BW
+1/2 BW
+3/4 BW
THRUSTER
15X m-45 w-35
15x m-75 w-45
15X m-95 w-65
15X m-115 w-75
WALL BALL
10X m-20lbs. w-14lbs.
20x m-20lbs. w-14lbs.
35X m-20lbs. w-14lbs.
55X m-20lbs. w-14lbs.
KETTLEBELL SWING
15X m-1.5 pood w-1 pood
30X m-1.5 pood w-1 pood
30X m-2 pood w-1.5 pood
45X m-2 pood w-1.5 pood
WEIGHT LIFTING |
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